Physio · Shoulder Impingement

Pendulum Swing

Letting a relaxed arm dangle and swing in small circles uses gravity to gently mobilize an irritated shoulder without any muscular effort - the classic first move for a cranky shoulder.

BeginnerNo equipment~2 min

Demonstration

How often

Daily, 2-3 rounds of 10 circles each direction

Stop if

Increasing pain during the swings, or numbness and tingling down the arm - stop and see a professional.

How to do it

  1. 1

    Stand next to a table or chair and lean forward, supporting yourself with your good arm.

  2. 2

    Let the sore arm hang straight down, completely relaxed and heavy.

  3. 3

    Shift your body weight gently to swing the arm in small circles - the body drives the motion, not the shoulder.

  4. 4

    Circle 10 times one way, then 10 times the other.

  5. 5

    Switch to gentle forward-back and side-to-side swings.

  6. 6

    Keep everything small, slow, and pain-free.

Common mistakes

  • Actively swinging the arm with shoulder muscles instead of letting it dangle
  • Making the circles too big too soon
  • Tensing the neck and shrugging while leaning over

Not medical advice

These exercises are general education for common aches, not a diagnosis. Start gently, stop anything that causes sharp pain, and see a doctor or physiotherapist if pain is severe, worsening, or hangs around for more than a couple of weeks.